Quadruped With Weights for Back and Shoulder Strength

The Quadruped exercise is designed to increase strength and
endurance in the back, shoulder, and neck. By adding weights
the difficulty of the exercise increases, and also the risk
of injury. This exercise should once again be performed in
a pain free range of motion. You should have mastered the
Quadruped exercise without weights for 3 sets of 10 before
attempting this exercise.

If it hurts, stop or do not go that far into extension.
It is better to perform fewer higher quality repetitions than
more repetitions with poor form. NO CHEATING! Use a lighter
weight as necessary, or only use the weight for half of the
repetitions until you strength increases.

This exercise also works with the cross crawl exercise to
enhance muscle pattern development.

Begin on all fours with weights in
both your hands. Keeping your back and arm straight,
slowly raise your right arm until it is even with your
body. Pause in the up position and slowly return the
weight to the ground.

Keeping your arm and back straight,
repeat the motion with your left arm, lifting until
it is even with your body. Pause in the up position
and slowly return the weight to the ground. Repeat the
exercise, alternating between right and left arms for
8-10 repetitions.

Keeping your back and limbs straight,
slowly raise your right arm and left leg until they
are even with your body. Pause in the up position and
slowly return your limbs to the ground.

Keeping your back and limbs straight,
slowly raise your right arm and left leg until they
are even with your body. Pause in the up position and
slowly return your limbs to the ground. Repeat the exercise,
alternating between right arm/left leg and left arm/right
leg combinations for 8-10 repetitions.

The exercises can be made more difficult by adding leg weights,
once against start light and slowly increase the weight. The
exercises can also be performed on foam or something unstable
to increase core muscle pattern development.

All exercises should be conducted through a comfortable range
of motion. If pain is felt, conduct the motion through the
pain free range of motion, stopping just before the pain is
felt. As progress is made with therapy and exercise, the pain
free range of motion will be increased.